Friday, December 31, 2010

12km Run

Avg Pace: 5:49mins/km

Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.

Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.

Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.

Thursday, December 30, 2010

Wrapping up 2010

Well its been an eventful year. The biggest event for me is, of course, getting married to my beautiful wife, Jisun.

Training and fitness wise its been interesting, I finished my Crossfit journey I guess, which has advantages and disadvantages. I think I'm less fit than I was this time last year, I'm certainly not as strong as I was, but then I couldn't run 10k without pain either. I had to make a choice about focussing where I wanted to go, that plus distance and finances swayed me to choose running. I met some fantastic guys who I don't get to see much of now and I miss the group dynamic, but then I've gotten to run some pretty cool events which I didn't think I ever would. Things like the Sydney Half-Marathon, and the Glenbrook Trail 25km. I got to smash out a 10k in the pouring rain at Penrith Lakes and I got to ascend/descend one of the steepest, longest hills up at Woodford. I also did a bit of gymnastics in the latter part of the year which was fun - I still cant get that damn handstand though - but I'm a lot closer than I was 6 months ago.

Looking at 2011 I'm aiming to complete my first marathon - either Gold Coast or Sydney. At this stage Sydney looks most likely. I'm going to try and build up the km's over the next couple of months, nothing too intense, just building endurance capacity and trying to avoid injury. I need to be really consistent and need to focus on prevention/recovery. That includes nutrition as well which I've gone way off the mark with.

Looking back at the second half of 2010 (when I stopped Crossfitting) my km's were; July: 80km, August: 75km, September: 53km, October: 92km, November: 78km, December: 61km. Pretty minimal which I put down to some lingering soreness/injury. So the focus in early 2011 will be on base building; getting a solid aerobic endurance capacity, a few swims and a kettlebell strength wod once a week as well. Then I'll move into a bit more of a sprint/tempo/long focus up until the marathon. I've got at least three official trail runs planned up until April. Then the SMH Half Marathon in May, then the Sydney Marathon in September if all goes to plan.

First race since high school, Mirrambeena. Sri Minchoy 8km (37:50). May 2010

Tuesday, December 28, 2010

20kg Kettlebell Pyramid

One arm swing
Clean and Jerk
Overhead Squat

Pyramid style: 1 - 5


Got a kettlebell for xmas and went and had my first workout with it. Its been about six months or more since I picked up a KB and plan on using it to get a bit more strength and conditioning work in. Still working on technique for the cleans and snatches so I stop it crashing onto my forearm. Had thought I'd pyramid up to 10 but felt my form going and my energy too. Apparently five days of chocolate bingeing isn't optimal fueling. Finished with 5 x 10 push ups.

Wednesday, December 22, 2010

9km Easy

Run Time: 47:29
Stopped Time: 2:38
Distance: 8.77 km
Average: 5:25 /km
Fastest Pace: 4:24 /km
Climb: 37 meters
Calories: 630

Basically same run as Sunday, same idea - just getting exercise done, keeping the legs moving and the heart rate up.

Monday, December 20, 2010

6km Easy

Started: 20/12/2010 17:27:41
Run Time: 32:05
Stopped Time: 2:50
Distance: 5.92 km
Average: 5:25 /km
Fastest Pace: 4:29 /km
Climb: 68 meters
Calories: 507

I'm not convinced of the accuracy of my $3 Runmeter App.. Not 100% sure if I stopped for nearly three minutes, which would mean my pace was significantly slower than what it says. When I put the route into mapmyrun its coming up at around 6.5km. Anyway - its not too far off so I'll go with it for now.

Ran in the Piranhas for the first time in a month or more, feels like my legs and feet have to work a lot more. My legs are still a bit heavy, I think the ART actually caused a bit of muscle damage, particularly in my calves. Agsin just ticking off a few km's this week.

Sunday, December 19, 2010

9km Easy

Started: 19/12/2010 16:58:23
Run Time: 50:04
Stopped Time: 7:00
Distance: 8.78 km
Average: 5:42 /km
Fastest Pace: 4:21 /km
Climb: 86 meters
Calories: 680

A very easy going jog to get the heart rate up and the legs turned over. Had a one and a half hour ART massage on friday night but still managed to feel a bit tight. Jesus... Went out past the famous Leichardt Oval which certainly does look like it would be a great place to watch a game.

As an aside Rebel at Pitt St now have this sub-section called "Performance Sport" that sells Vibrams, Newtons and Terra Plana amongst its footwear. The sales guy was even a Vibram wearer which I found pretty amazing. They must be picking up on the growing popularity amongst athletes to be heading in that direction. They also sell visors.. yeaaa

Wednesday, December 15, 2010

5km Run

Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367

Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.

Tuesday, December 14, 2010


Wanted to do a metcon (10 burpees, 100m sprint x 10) but my knee suddenly decided to play up badly, so just practiced handstands for 15 mins or so. Got a couple of nice ones. 50 push ups before work.

Monday, December 13, 2010

12km Run

Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871

Max HR: 175 (93%)
Avg HR: 160 (85%)

Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.

Thursday, December 9, 2010


15 min handstand practice (PM)

50 push ups (AM)

Pretty much a rest day, trying to do 50 push ups every work day until xmas. Will try and do handstand practise as much as possible. The ongoing practice is definitely helping. Might try and get a small video up some time. Got one that felt great - feet pointed, body all nicely lined up.

Just taking it easy at the moment. Strengthening the feet and calves, strengthening the upper body.

Wednesday, December 8, 2010

Barefoot practice

20 mins barefoot running

Approx. 3.3km

Another slow easy barefoot jog around Ashfield Park. Wasn't going to do anything today as I'd been out during the heat and just felt lazy, sore and unmotivated. Had dinner and felt like getting something done so went to the park. Legs are a bit tight from the other day and gymnastics last night. Finished with 10 handstand attempts. Had a couple that felt ok, at least 4-5 seconds!

50 push ups before work.

Tuesday, December 7, 2010


Last gymnastics session for the year. Out of 9 weeks I missed two which sucks. Had a new coach as the last one suddenly departed for reasons unknown.

Started the session with stretches and then strength work, plank, hollow rock, narrow push ups, wide push ups, calf raises. Then 2 x circuit of 10 tuck jumps, walking lunges, crab walks, single leg squat off beam. Followed that with bunny hops (handstand tuck), bunny hops and legs extended, handstands, handstands to forward roll, cartwheels, hurdle to cartwheel. I am so bad at cartwheels, I really should be practicing them. My handstands were a bit off as well, but I had one ok one. Went up to the trampoline and did tuck jumps, straddle jumps, monkey rolls and knees to hand to knees to feet. Then the fun began.

Had to do running to the spring board and front flip. I dont know what it was but I just could not get the idea of how to do this until my last two attempts. Really frustrating.
Then had some attempts at backflips which went ok, got the last one without falling over upon landing so I felt like that was a good ending for the year.

50 push ups before work today too.

Monday, December 6, 2010

Barefoot practice

30 mins Barefoot running

Approx. 5km

Definitely the furthest I've gone barefoot. Hopefully it's strengthening my feet and reinforcing my form.

Did 10 pull ups, 50 push ups (40 in the morning) and some handstand practice as well. I've lost some of the handstand mojo I had.

Sunday, December 5, 2010


After last Saturdays run I took a couple of days rest and was then struck down by some nasty, nasty viral infection which still has me feeling pretty lacklustre 5 days later. My body is a mess on so many levels. My nutrition has been questionable for a while now and I'm trying to find my inner Dan Tara to motivate me. I'm also feeling super tight and inflexible.

I'm sticking this mwod video up for myself to refer back to.